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MPS 5: Engage & Stress Management Donald R. Woods Chemical Engineering Department McMaster...
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Transcript of MPS 5: Engage & Stress Management Donald R. Woods Chemical Engineering Department McMaster...
MPS 5: Engage & Stress Management
MPS 5: Engage & Stress Management
Donald R. WoodsChemical Engineering Department
McMaster UniversityHamilton, Ontario
Canada
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MPS 5: Engage & Stress ManagementMPS 5: Engage & Stress Management
Def: Engage: use our senses to become aware of a need, opportunity or a problem
Why important?1. First stage in “Defining a problem” 2. Most don’t spend enough time doing it 3. Most incorrectly combine ENGAGE with DEFINE-THE-STATED-PROBLEM with EXPLORE 4. Controls panic 5. Lists concepts that need clarification
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MPS 5: Engage & Stress ManagementMPS 5: Engage & Stress Management
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MPS 5: Engage & Stress ManagementMPS 5: Engage & Stress Management
Pretest: Use an “x” to rate yourAwareness & Skill
Time 10 s Finish by _________
Objectives... Read over...
Time _____ Finish by _________
Pretest: Use an “x” to rate yourAwareness & Skill
Time 10 s Finish by _________
Objectives... Read over...
Time _____ Finish by _________
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MPS 5: Engage & Stress ManagementMPS 5: Engage & Stress Management
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MPS 5 Stress ManagementMPS 5 Stress Management
Stress, distress, Managing stress, cause of stress, exam anxiety
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MPS 5: Stress ManagementMPS 5: Stress Management
Def: A stressor is a ± event to which your body naturally responds with endocrinal response and physiological tensions.
Stress is the body’s response. Distress is response to - event. Exam anxiety is the response to writing examsStress management is the combination of physical and mental
skills you apply to minimize the impact of the stressors, to monitor and manage the body response and to ensure that long term harmful response does not occur.
Motivate & manage, say “I want to & I can!”
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MPS 5: Stress ManagementMPS 5: Stress Management
Why important?1. Stress usually present when things get tough or uncertain; eg solving difficult problems2. Need to manage stress now; & lifetime3. Usually when under stress we tend to do things that promote - rather than control - stress; eg. Exam time4.Our life is continually experiencing change. Whenever we experience change we are stressed.
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MPS 5: Stress ManagementMPS 5: Stress Management
5. Number of errors made increases with level of stress
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MPS 5: Stress ManagementMPS 5: Stress Management
Why important? (Continued)6. As a leader or someone who causes change, you
should be aware of the feeling and stress this causes in others and help them cope.
7. Support group needs your skilled guidance to help them cope with stress; you need to know how to cope with your own stress and what to do to help others cope with theirs.
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MPS 5: Stress ManagementMPS 5: Stress Management
Where I’m coming from...Workshop developed with guidance from
The Ontario Mental Health AssociationWorkshop validated by
The Australian Mental Health AssociationHave co-presented workshops with nurses from The
Ontario Mental Health AssociationHave presented workshops extensively in industry,
university, internationally since 1982
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MPS 5: Stress ManagementMPS 5: Stress Management
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MPS 5: Stress ManagementMPS 5: Stress Management
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MPS 5: Stress ManagementMPS 5: Stress Management
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MPS 5: Stress ManagementMPS 5: Stress Management
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MPS 5: Stress ManagementMPS 5: Stress Management
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MPS 5: Stress ManagementMPS 5: Stress Management
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Grieving model
MPS 5: Stress ManagementMPS 5: Stress Management
Stress interacts with performance-grief & anger
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MPS 5: Stress ManagementMPS 5: Stress Management
Self awareness Stress TestsKellner-Sheffield Annual change:
Holmes Rahe or Holmes GmelchDaily stress: ShealyBillings-Moos: how you handled stressExam anxiety
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MPS 5: Stress ManagementMPS 5: Stress Management
the Kellner Sheffield inventoryResults: Want low numbers
Range Typical This yearShort term stress: 8 -32 13.5
Long term stress: 8 – 32 12.3
Self image: 7 – 28 12.1
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MPS 5: Stress ManagementMPS 5: Stress Management
Activity: As individual complete Holmes- Rahe; or Holmes-Gmelch index:Multiply each individual stress load by the
number of times that event happened this past Year ______ to ________
You want the total number. 0 to 1000
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MPS 5: Stress ManagementMPS 5: Stress Management
Example data of annual stress experienced by students
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MPS 5: Stress ManagementMPS 5: Stress Management
Example data of annual stress experienced by engineers
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MPS 5: Stress ManagementMPS 5: Stress ManagementFeedback: Guidelines only. Don’t read too much into them
Kellner-Sheffield tries to help you identify subtle differences in form of stress.
Holmes-Rahe Holmes-Gmelch
High values: be patient with yourself. You’ve been through a lot. The simple things aren’t easy to do. Be tolerant with self. Try some coping techniques
Low values:– others have been through a lot, be patient with them.. Could happen to you. – Try coping techniques in preparation.
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MPS 5: Stress ManagementMPS 5: Stress Management
Activity: As individual complete the Alpert-Haber inventory. Score TIME 10 min
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MPS 5: Stress ManagementMPS 5: Stress ManagementExam anxiety: related to study skills? NORelate to stress? YES
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MPS 5: Stress ManagementMPS 5: Stress Management
Exam anxiety what to do about it: use inventories to identify what might be causeK-S short term >18K-S long term > 14K-S self image > 15Heppner avoidance of difficult problems > 55
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MPS 5: Stress ManagementMPS 5: Stress ManagementManaging Stress; 11 ideas.
#1 Concentrate on what you can control. Tell yourself you are in control
Only work on things you have control over. The rest... forget, give back to the owner, get rid of, don’t worry about them.
Ask “Have I got control?”
Research says90% you don’t have control; forget ‘em10% you do have control
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MPS 5: Stress ManagementMPS 5: Stress ManagementExampleIn a financial crunch, head office requested each
Department to cut their annual operating budget by $90,000.
The Department met to address this issue and started to identify ways to “solve the problem”. The stress level increased. Departmental members starting getting uptight. Then...
….. they realized that their total annual operating budget was $48,300. They didn’t have control over $90,000.
They sent the problem back to the owner of the problem.... head office!
ExampleIn a financial crunch, head office requested each
Department to cut their annual operating budget by $90,000.
The Department met to address this issue and started to identify ways to “solve the problem”. The stress level increased. Departmental members starting getting uptight. Then...
….. they realized that their total annual operating budget was $48,300. They didn’t have control over $90,000.
They sent the problem back to the owner of the problem.... head office!
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MPS 5: Stress ManagementMPS 5: Stress Management
Being able to identify what you have control over...
1) may not be easy for some2) perceptions vary from individual Research:
locus of control Rotter or Heppner
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MPS 5: Stress ManagementMPS 5: Stress Management#2 Don’t just sit there. Do something physical Depends on the situation:
in an exam you can’t get BUT you can be active, change up and jog body position, stretch
in usual weekly activities, Build exercise, work out, don’t vegitate physical game into program
in a meeting Suggest they take a stretch break
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MPS 5: Stress ManagementMPS 5: Stress Management
Activity: reflect on your situation, p 513 Hours per week currently spend Ideal for you
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MPS 5: Stress ManagementMPS 5: Stress Management
3 Practise & use destimulating techniques depends on situation
in an exam: Use muscle relaxation, deep breathing
in usual life: holiday, break, hot bath, off by yourself, music, walk in the forest
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MPS 5: Stress ManagementMPS 5: Stress Management
#3. Activity: as a group try
muscle relaxation as a destimulating technique
TIME __________
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MPS 5: Stress ManagementMPS 5: Stress Management
4 Watch what you say to yourself Your body listens!What one thing can you do that will:
•increase your stress and your anger•decrease your creativity, your skill at any task & your self esteem
Negative self talk I’m dumb. I know I’ll make stupid mistakes. I’m not creative. I can’t talk in front of others. I’m indecisive. I always put my foot in my mouth.
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MPS 5: Stress ManagementMPS 5: Stress ManagementMonitor..... listen to what you say to yourself
change negative to positivereward positive thoughtsbe patient with yourself.
Replace... With• I’m dumb I’ve got all kinds of talent• You should.. They have rights; so do I• I can’t, I’ll do my best• I’m stressed “I want to and I can!”• I’m a loser I’m unique; I’m special• I’m indecisive I’m decisive• I blew it. I learned something that will help me do better next
time• I’ve got to get an A I’ll give it my best
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MPS 5: Stress ManagementMPS 5: Stress Management
More research (attribution theory)
Replace.. With
Attributing success to luck Crediting your skill, knowledge
Attributing failure to your Because of bad luck, circumstances inability and lack of skill & then discover what you learned from
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MPS 5: Stress ManagementMPS 5: Stress Management
Reward yourself. Say...• Terrific, good for you• I’m meeting this challenge.. HURRAH for me• Bug off, fear, I’m too busy now• I have a PS strategy that’ll work.
Make “to do” lists (to plan ahead)Make “what I did” lists (to build + self)
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MPS 5: Stress ManagementMPS 5: Stress ManagementMore research: attribution theory & interpersonal
judgements
Success = skill and talent• The more you know another person , the more likely you
are to attribute her/his faults to bad luck; their success to talent. Men tend to attribute success to talent and faults to bad luck.
Success = luck• The less you know a person, the more likely you are to
attribute her/his faults to lack of skill or talent. Women tend to attribute success to luck and their
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MPS 5: Stress ManagementMPS 5: Stress ManagementActivity On p 513 List any negative comments
you might say to yourself. If you don’t say any... then write Hurrah for me!
If you do, write them and then suggest the revised actions you will take on the right hand column
TIME
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MPS 5: Stress ManagementMPS 5: Stress Management
Discuss with neighbor TIME
This week, monitor your self talk & change/keep to positive. Report progress.
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MPS 5: Stress ManagementMPS 5: Stress ManagementSo far#1 Concentrate on what you control; Tell yourself you are in control#2 Do something physical#3 Practise & use destimulating techniques#4 Watch what you say to yourself______________________Time out: reflect on the four coping techniques suggested so far. Use p 518 TIME __________
Discuss with neighbor, TIME _______
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MPS 5: Stress ManagementMPS 5: Stress Management#5 Be prepared; plan ahead & plan for the worst
• .Prevent rude surprises; go in prepared.• .Identify areas of control.• .Break task into sub-activities• .Suggest a time plan• .Reward yourself when sub-activities are complete• .Anticipate the unexpected & think about contingency plans• .Mentally think through the event; think of how you will handle it• .Evaluate it after wards and think of how you can improve• .Make a file for the future
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MPS 5: Stress ManagementMPS 5: Stress Management
• .Related to Time Management.. See MPS 17• .Use Potential problem analysis to anticipate
the unexpected... see MPS 17• .Make checklists & make lists of
accomplishments• .Practice giving speech in front of a mirror
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MPS 5: Stress ManagementMPS 5: Stress Management
Activity “Movie of your mind” As individual...identify a semistressful event that is coming up. p 513 Find a partner. Is the narrator
Is the listenerNarrator is to talk her/his way through the event. TIME
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MPS 5: Stress ManagementMPS 5: Stress Management
Switch roles... TIME ______ Discuss what happened... TIME ______ Write reflections.... TIME ________
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MPS 5: Stress ManagementMPS 5: Stress ManagementExample: File for future:• .The job search: records of companies applied to, date resume sent, telephone
followup, interview, how to improve next time.
• .Each test: how much time spent studying, when: lead time before test; how you studied: underlined notes, made summary notes, worked problems, worked alone versus in group; where: library, room; rewards you gave yourself.
• .Each assignment: time spent, marks, ways to improve
• .Party you organized: lead time, how much stuff, how many people, when they arrived, when they left, what worked and what didn’t
• .Meeting you organized: agenda, attendance, satisfaction with result, satisfaction with feelings, how to do it better
Example: File for future:• .The job search: records of companies applied to, date resume sent, telephone
followup, interview, how to improve next time.
• .Each test: how much time spent studying, when: lead time before test; how you studied: underlined notes, made summary notes, worked problems, worked alone versus in group; where: library, room; rewards you gave yourself.
• .Each assignment: time spent, marks, ways to improve
• .Party you organized: lead time, how much stuff, how many people, when they arrived, when they left, what worked and what didn’t
• .Meeting you organized: agenda, attendance, satisfaction with result, satisfaction with feelings, how to do it better
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MPS 5: Stress ManagementMPS 5: Stress Management
#6 Rename the anxious event Think of the negative event as something positive
Activity: as a small group create positive names for the “stressful future events” listed on p 513.
Add other events you identify as stressful.TIME __________
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#7 Build and use your support system
• .keep your traditions: breaks, friends• .spiritual faith• .mentors• .Network
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Network• Activity: p 514 estimate the total number
of people in your network. Then, as an individual, add a dot for everyone in your network starting at the centre. Use the questions on p 515 as prompts.
TIME ________________________________________________• Discuss with neighbour. TIME __________
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Activity
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Example
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MPS 5: Stress ManagementMPS 5: Stress Management#8 Develop positive addictions do things that take your mind completely off everything
else:
• .hobbies• .movies• .music• .watching a sunset • .pets• .doing something for others
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MPS 5: Stress ManagementMPS 5: Stress Management#8 Activity: as individual on p 515 note five
positive addictionsTIME ____________________________________________Write reflectionsTIME _________
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MPS 5: Stress ManagementMPS 5: Stress Management
#9 Be decisive
1. Analyze what’s bugging you & resolve it2. Use decision-making methods (MPS 3 & 23)
set objectiveexpress it as observable & as results, not actions.
set criteria: must & want
devise optionsrate options using criteria select the best
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MPS 5: Stress ManagementMPS 5: Stress ManagementBe decisive3. Once you decide... don’t worry, don’t dither
Replace:Did I make the right decision?” with..“Yes, I analyzed all the data. I’ve done it!”
Influence of Jungian preference, see MPS 11
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MPS 5: Stress ManagementMPS 5: Stress Management#10 Put it into perspective
• it’s not the end of the world
• it’s an opportunity
• will I never be able to do this?
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MPS 5: Stress ManagementMPS 5: Stress Management
#11 Use role models
People have been there before & succeeded!Who is your role model?Here’s mine: David by Michelangelo
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Activity:as an individual on p 518 assess the different
options and reflect.
TIME ______ Finish by _______
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Apply this to problem solving Activity: small groups consider distressors listed on
p 517 518 add your own and then prioritize
TIME ___________
Then..Create action plans TIME __________
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MPS 5: Stress ManagementMPS 5: Stress Management
SummaryReturn to pretest: Use a circle to summarize your
rating of yourAwarenessSkillTime 10 s _________________________________________The Objectives are:...
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MPS 5: Stress ManagementMPS 5: Stress Management
DISCOVERY
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